Hey CF C-ville members! We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group. We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.
STRENGTH
Power Clean + Split Jerk, 2 Reps every 90 seconds for 5 Sets
Notes: Start at moderate weight (~70% of 1RM Power Clean) and build as you are able.
WOD
Level 1
3 Rounds for Time of:
- Hang Power Clean x 10
- Push Press x 10
- Front Rack Lunge x 10 (5/side)
- Row x 20/15 Cals (or Run x 250m)
*Choose challenging weight for barbell movements. 15 Minute Time Cap for L1
Level 2
5 Rounds for Time of:
- Hang Power Clean x 10
- Shoulder to Overhead x 10
- Front Squat x 10
- Row x 20/15 Cals (or Run x 250m)
Notes: 20 Minute Time Cap. Barbell Weight: 115/85. Row is 20 cal for men, 15 cal for women. Scale as needed to maintain consistent output each round.
No strength
WOD: 10:48 (3 rds @ 55#)
185
18:40 rx ermahgerd
19:13
C&J: 145#
WOD: 19:44 @ 95#
100#
wod: 21:11rx (except S2OH: 20# db)
Worked up to 255
13:08 rx